The role and effect of yoga in water, more and more people pay attention to health and exercise. There are many ways to exercise, one of which is yoga, which is also a favorite sport of many women. There are many kinds of yoga, one of which is water yoga. Let's take a look at the movements and effects of yoga in water.
Function and efficacy of yoga in water 1
Yoga in water is usually performed in a pool with a depth of 1- 1.4 meters. Even if you are a landlubber, you can "master" yoga in the water. Surrounded by water, even beginners of yoga can naturally and easily complete those movements that are difficult to complete on the ground.
Like traditional yoga, water yoga also includes meditation, breathing and limb stretching. The buoyancy of water can protect the human body from injury during practice, relieve the physical pain that may be caused by traditional yoga, and make people enjoy the comfortable feeling like SPA maintenance while easily completing their body shape.
In addition, water yoga can use a variety of breathing methods, using water pressure to squeeze and massage the skin and internal organs, so as to eliminate fatigue, relax the muscles and bones of the whole body and strengthen the skin. With the help of water resistance, muscle endurance can also be strengthened. In addition, activities in water release more calories than those on land, so you can get rid of excess fat and lose weight. Practicing twice a week can achieve very good training results.
Matters needing attention of yoga in water
1. Keep half an empty stomach.
2. It is not advisable to do a lot of exercise before practice, and do enough meditation and warm-up.
3. Pay attention to safety in the water, prevent slippery, and those who can't swim need to be protected.
4. Don't move forcibly and keep breathing smoothly.
5. The backward bending action needs to be relieved by corresponding forward bending.
6. After the practice, the bath towel dries the water drops on your body and relaxes your mood.
7. Patients with chronic diseases consult doctors or practice under the guidance of professional coaches.
Camel in water
Action: Kneel in the water, legs open, shoulder width. Inhale, push your waist and hips forward, put your left hand in the center of your left foot, slowly lean back your right arm, and straighten your hand backwards from your waist and abdomen to achieve the effect of actively stretching your abdominal muscles. Take a deep breath (easy for beginners), recover and practice on the other side. Consciousness is placed on the stretched abdomen, and the stomach feels flat.
Function: effectively reduce excess fat in abdomen and spine, beautify body lines, prevent lower body obesity, correct hunchback and eliminate backache.
Underwater gliding
Action: sit in the water, knees together, waist straight; Inhale, put your hands in the knee socket, exhale, lift your feet separately, keep your calves parallel, and stretch your toes (if you don't control your balance well, you can keep this posture); Inhale, lift your arms horizontally to the side, exhale, and focus your thoughts on the abdomen or buttocks that are exerting strength. Take a deep breath and recover slowly.
Function: Enhance waist strength, train endurance and sense of balance, effectively burn waist fat, reduce abdominal fat, improve physique, and eliminate backache.
Fly in the water
Action: Sit on your knees, raise your arms horizontally, inhale, spread your chest and lean back, open your hands as far as possible, take a deep breath and restore. Focus on the chest and feel the comfort of chest expansion.
Function: Beautify chest lines, prevent chest sagging, correct hunchback, relieve fatigue and enhance vitality.
Waist twisting in water
Action: the left leg is backward, the center of the right foot is placed on the inner side of the left thigh, forming a triangle posture to sit down, the left hand grasps the ankle and the right hand is placed on the side. Inhale, turn right, keep breathing deeply, and practice alternately with your legs.
Function: Correct the arrangement of spine, enhance the metabolism of stressed parts, accelerate the decomposition of body fat, and shape beautiful lateral body lines.
Anaconda type
Action: Lie on your stomach and lift your head off the water. Open your feet, hook them, put your hands on your chest and clamp them, inhale and stretch your knees, lift your upper body with your wrists (if not, put your legs on the ground), exhale and lean back, lean forward your lower back, stretch your neck as much as possible, stare back with your eyes and keep breathing.
Function: promote the secretion of anti-fatigue hormone, forge anti-fatigue physique, relieve fatigue, stretch the whole back and leg muscles, tighten the abdomen, and achieve the effect of reducing fat.
Aquarius type
Action: Sit in the water, knees together, palms together, inhale and turn your upper body to the right, elbow your left hand to your right thigh, exhale and turn right as far as possible, take a deep breath and slowly recover. On the other side, my thoughts are concentrated on my tight waist, and I feel my waist is very thin.
Function: strengthen the waist, massage the abdomen, effectively eliminate the fat in the abdomen and waist, get rid of the fat bucket waist and shape the exquisite waist curve.
Water dance style
Action: stand in the water, inhale, grab your left ankle with your left hand and raise your left foot as high as possible; Exhale, lift your right arm forward and keep your posture balanced (beginners are advised to practice in the pool). Take a deep breath and feel the feeling that your right arm stretches forward and your left arm stretches backward. Go back to the original position and switch to the other side.
Function: Enhance the sense of body balance, adjust the function and flexibility of all joints of the whole body, improve the internal circulation, restore the original curve of the spine and improve the energy level.
Egret style in water
Action: Sit up straight, inhale, grab your right foot with both hands, straighten your legs up, exhale, stretch your knees vertically, pull your waist and back as far as possible towards your face and chest, tighten your inner thigh muscles, slowly recover, and change your legs to the other side.
Function: eliminate the fat in the inner thigh, make the leg thinner, outline the perfect curve of the thigh, correct pelvic deviation, correct X-shaped leg and O-shaped leg.
You can practice without swimming.
Q: How about the development of water yoga in recent two years? What's the difference compared with foreign countries?
A: More and more people pay attention to and actively participate in it, from 16 years old to over 60 years old, almost at any age. Overseas water fitness is more casual, while ours is more targeted and systematic, so the effect after exercise is more obvious.
Q: I heard that you can practice without swimming. Is that so?
A: Yes, we have determined the water depth of 1 ~ 1.4 meters, so even people who have never been exposed to underwater projects can adapt.
Q: Water yoga can lose weight, so what is its principle?
A: First of all, exercise in water can dissipate heat quickly. Just like when we cook eggs, if we leave them in the air for a long time after cooking, they will not get cold. We usually put an egg in cold water, and it will get cold soon. This shows that water has a strong ability to absorb heat, and your body produces excess heat, which is immediately absorbed by water. In addition, water sports consume a lot. Water sports is to use water to add a flexible load to your own sports. Our country's specialized institutions have done tests, and running in water for 20 minutes is equivalent to running on land 1 hour.
Q: Since the water depth of underwater movement is 1 ~ 1.4m, will the lower limbs bear great pressure and become strong?
A: Of course not. Because there is a comprehensive consideration in the design of water aerobics, we design various movements to exercise different parts of the body, and we all adopt aerobic metabolism training methods, which will not increase.
The action and effect of water yoga 2 There is no difference between water yoga and ground yoga in limb stretching, breathing and meditation. There are only 50 sets of movements in water yoga, which consumes 6-7 times as much calories as the ground. It is particularly effective in shaping the waist and legs, and can moisturize the skin.
It is understood that water yoga originated in Europe and America and was introduced in some cities in China two years ago.
As the name implies, water yoga is an innovative form of exercise, which skillfully combines the basic principles of water sports with some familiar yoga postures.
At present, tens of thousands of people in the United States are keen on water yoga, and many swimming pools in Japan have also set up water yoga fitness programs.
Six Functions of Yoga in Water
(1) Eliminating fatigue
With abdominal breathing, internal organs, glands, skin, muscles and bones can be massaged, squeezed and rubbed by water pressure, so as to relax the whole body and eliminate fatigue.
(2) improve attention
It can help us learn to relax and concentrate, and also help to strengthen the training of balance ability; To float to the surface, the human body must be completely relaxed, so for beginners, the most difficult thing at first is the word "relax".
(3) Enhance cardiopulmonary function
It can strengthen the training of muscle strength, muscle endurance and cardiopulmonary function; It takes twice as much heat to exercise in water as it does on land, which can not only consume excess fat, contract muscles and strengthen the body, but also strengthen the heart and lung function and increase the delivery of oxygen, carbon dioxide and blood.
(4) Massage and skin care
Because there is relatively little sweating in water, it reduces the irritation of salt in sweat to the skin after land training.
(5) lose weight
Water exercise takes the form of aerobic energy consumption, with glycogen and fat as the main energy supply. Therefore, it plays a very significant role in regulating body fat metabolism and reducing body fat while carrying out this exercise with a scientific nutritional diet plan.
(6) Modeling
After moving in water, due to the stimulation of heat dissipation and buoyancy pressure on the body surface, the distribution of body fat can be adjusted reflectively, so that it can be transferred to the subcutaneous layer, which promotes the synthesis of fat and forms a thin fat layer, making the body lines flexible and harmonious.
If we can persist in doing yoga in water for a long time, we can not only adjust the posture of the human body and the physiological curvature of the spine, but also make the whole human body develop streamline. This adaptive change shapes the graceful lines of people, especially the curves of abdomen, feet, buttocks, chest, shoulders and back.